Free 10 Minute Guided Meditation Script: Five Hindrances [PDF]

Sit comfortably, yet tall, in a safe and quiet place.

Close your eyes, or lower your gaze towards the earth.

Turn your attention inwards.

Breathe patiently in and out through your nose, and focus your attention on breath.

Set the intention, to watch the breath.

Breathe as your anchor for practice.

Breathe as what you return to each time you notice you’ve been distracted.

(pause 3 breaths)

With breath awareness as intention, consider the following.

Are you being pulled towards a pleasant or attractive thought?

Each time you notice the mind wandering towards an object of desire.

Gently apply the antidote.

Focus more tightly on the breath.

If the draw of this pleasant thought or sensation is far too strong.

Bring repulsion to mind.

If it’s a person that you’re craving.

Bring to mind all their very human, yet repulsive, bodily functions.

If it’s a place that you’re craving.

Bring to mind its negative qualities.

If it’s an object that you’re craving.

Bring to mind its lack of intrinsic value.

Find balance when it comes to pleasant thoughts.

Stay with the breath.

(pause 3 breaths)

And then notice if you’re spending too much time.

Fighting against negative thoughts.

Or negatively thinking, applying self-criticism.

Come back to the breath, the simplicity of staying present with the breath.

And if the draw of negativity is just too strong.

Spend some time noticing the positive

Notice the positive in where you are right now.

You made it to your cushion today.

You’re right here, applying effort.

Notice the positive qualities of the breath.

The positive sensations in your body.

Cultivate awareness of positive sensations in the mind.

And then return to the breath.

The beautiful, awe-inspiring, magical breath.

(pause 3 breaths)

And as you sit here, watching breath.

Notice if you’re feeling anxious, restless, or impatient.

And if you are, recognize the ways in which you’re already calm.

Here you are, seated, meditating.

Invite in a feeling of spaciousness and ease.

Focus a little more, on a patient, longer exhale breath.

But come back to the breath.

Stay present with this glorious breath.

(pause 3 breaths)

And then notice if you’re feeling dull, heavy, or sleepy.

If you are, sit up taller.

Spend more time breathing in.

And you might even open your eyes.

Try at first keeping your gaze low, and then lift your gaze if you need to.

Stay neutral in your spine.

And aware of the breath.

As always, keep coming back to the breath.

Stay curious, and interested in breath.

(pause 3 breaths)

As you stay here, present with breath.

Recognize if there are any feelings of doubt.

Do you doubt the necessity of staying?

Do you doubt the necessity of paying attention?

In what ways do you think you might be better off, doing something else?

Come back to the breath, and recognize all the benefits you’ve already received.

As you watch your breath.

Notice its qualities.

Gentle, patient, full, and steady.

Recognize these positive qualities of breath.

As the same positive qualities you experience in your mind.

Gentleness, patience, a sensation of wholeness and steadiness.

These are the benefits of meditation.

The longer you stay, the more you will notice.

The more you will notice that this is exactly where you need to be.

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This script has been crafted with love and formatted in a clear, organized layout, making it easy to read aloud for individuals or groups. It is suitable for personal and professional use, including YouTube videos and monetization, and for voiceover recordings.

Use this script to lead your own meditation, edit or alter the script to suit your needs, use it in courses you create and sell, or use it privately with your clients.

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